Day 1 | 30 Minute at Home Strength Workout | Clutch Life: Ashley Conrad's 24/7 Fitness Trainer

The first day of the Clutch Life 24/7 Trainer introduces you to how you'll perform the at home workouts. Go through the dynamic warm-up, stretch series, & the strength circuits together!
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00:00 - Intro
00:45 - Dynamic Warm-Up
03:48 - Stretch
21:38 - Circuit 1
25:26 - Circuit 2
29:25 - Outro
Start the Clutch Life 24/7 Trainer with a positive attitude and a hard-working mindset. Let's get Clutch!
You can (and should) scale the workouts to fit your level, but you should never scale so much that you don't feel challenged. Every workout should feel difficult. Your heart should be racing and you should be sweating. Push yourself as much as you can. Rest when you must, but don't take more than a minute or two to catch your breath.
The Clutch Life Trainer doesn't end with these workouts. You need to carry the same willingness to work with you into your kitchen and everyday life. No, you don't have a super-specific diet to follow, but if you follow the flexible game plan I've laid out for you, you'll see fantastic results in your physique, performance, and overall health.
The Clutch Life is all about putting your best foot forward every single day.
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We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

[@bodybuildingcom]

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[@anuswami7312]

new video

[@deliabeltran2546]

E

[@najibcasa2745]

This was great, I've been looking for "fast workout plans to get ripped" for a while now, and I think this has helped. Have you ever come across - Dondeline Yeyyan Domination - (should be on google have a look ) ? Ive heard some incredible things about it and my work buddy got amazing results with it.

[@KARANKARAN-fb3ck]

Diat routine for this exercises

[@karankumar1220]

Nice

[@josephyang4997]

For everyone who is complaining about a FREE workout, think about this: this professional trainer took time out of her schedule to teach us this program. This ex-NFL athlete and current fireman took time from saving lives to demo the exercises. So how about we say THANK YOU to two awesome people? If the stretching is too long for you, just do each stretch once. There that's 9 minutes of stretching! Isn't that amazing?!! If the workout portion is too short for you, just do them again. There now that's a 16 min. workout! You see how easy that is? Maybe easier than just whining and being a keyboard warrior.

[@user2585]

Joseph Yang you're right 😂😂😂

[@noisygrass]

yeah, and it wastes my precious time with this fake push-ups - this workout is terrible

[@BoxLaneProductions]

you mean.. he let people die to do this...

[@killerpassword]

Wtf he's an ex nfl athlete I never knew that that's dope asf😆

[@zynthyx]

Box Lane Productions No, of course there is still other firemen. There can't just be this one guy saving everyone's lives.

[@Tech-Guy-TV]

After doing these exercises my sleep has become better then before.

[@mmadikotsiseleka8206]

First this is at Gaborone

[@kobarak4303]

@@mmadikotsiseleka8206 in botswana?

[@guyguz7]

I really appreciated the direct, professional female coach, she didn't distract, just good coaching, thank you !!

[@mmatime9487]

Yes u r right

[@hassanmujtaba4878]

This program is the Holy Grail of fitness....for extremely busy people (like me) this keeps them in perfect shape without taking a toll on time and without even the need to go the gym....This program is the BEST hands down cause it is sustainable as it can be done anytime anywhere and with consistency....P.S I lost 14kg using this program alone!!

[@algarve8287]

I am getting back here because it's timeless, even I didn't managed to do it every day and rather like 2-3 times a week, and I went later to something lese or the sofa:) Did you trained everyday and 28 days or longer? I guess you should follow that at least 2-3 months to get some really visible and feelable changes. I have started yesterday again.

[@Donna-vh5ym]

I appreciate both of you for taking the time to show us how we can do these at home. I workout A LOT with no access to a gym, so I really appreciate this. I'd love more.❤

[@lisaflartista]

If you are laughing at the comments, you are doing amazing abdominal exercises!!

[@gandlaveereshamgandlaveere5840]

Hill Gil your wise room bring I keep one kesone my wise room

[@roninpjsho]

this is the exact same dynamic warm-up and stretch routine the U.S. Army used back in the late 90's early 2000's. Very effective.

[@eugenayoum4182]

Thank you so much , I lost so much weight (4 pounds) and gained muscle. The coach is amazing and she explained every step and the affects of not stretching. Ashley is a great trainer.

[@hilanderpoza]

Do i need olive oil all over my body to start?

[@nokasan]

omg that's actually hilarious xD

[@andreaferreira9074]

Lol

[@tulipssunflowers9704]

Ray Andrade 😂🤣

[@Eve_36963]

Hahaha Love it!

[@jacklewellyn6163]

yes

[@MarshallStoneMathers]

Right away I appreciate the explanation for everything including the warm ups. Not just "oh because it warms you up"

[@DaredevilGotU]

I love this plan. I had tried till 24daya for this plan. Today I have planned to start it again. What I love about this program is - it has 60-70% of time is focused on warmup and stretching which helps in perfect blood circulation across body. - The combo exercises for 30sec duration will burn your muscles. Overall It’s a good plan to start with.

[@TDuongQ]

Thank you so much for the wonderful tips and techniques. It's so easy to follow. Those words of encouragement and motivation really pushed me through the program. Awesome! A million Thanks to you guys for this program to help us stay in shape while in quarantine. God bless! Stay safe and well everyone!

[@akshaykhanna9802]

This series is incredible and so comprehensive for my needs that I don’t have to look ANYWHERE else for me. The things she says, like about form and breathing, happen to be the things you’re actually doing wrong as a noob (like me). And the other things as well keep you going. Looking forward to day 2. Done for today.

[@SkyFlyingShaun]

It's sad to see so many negative comments. Great job Ashley! Thanks for all your great workout vids.

[@ijk7Seven]

Totaly agree! The true losers are the ones who don’t follow these guidelines and thus not able to gain all the hard work benefits :D

[@Ian-cf6ct]

Feel so good doing this. Helps a lot since I'm home quarantines!

[@Aditriii]

I lay in my bed while watching this

[@abhilashmani1587]

Good keep it up

[@AissetAyoub]

Same LOL

[@jehonash529]

same

[@jakemillz174]

Adi Tri 😅Why was we suppose to join in 😅

[@downbad2150]

Then do something

[@Robeasy83]

She is one of the best personal trainers on youtube thx for this great vid!!! Thumbs up!

[@jbetter42]

super video. I due kickboxing and this is great when you awake in the morning to start your day. thank you for sharing. I start doing this 30 minutes workout you get energies throughout the day.

[@jerrydeck7071]

Thanks for the motivation being instructed by you is such a great thing thanks for helping me get through my work outs your a real inspiration !!

[@rolf3167]

Top excercises, great trainer motivating clear voice, super music enhancing the class and Michael deos a Great job

[@SubscribersWithoutAnyVid-rj1fw]

Doctor: You have one minute to live *Me starts Planking* Doctor: What are you doing? Me: Making this minute feel like a lifetime...

[@badrkhaled2807]

I am a ten year old kid

[@chillywillye3990]

😂

[@JohnSmith-sp2hs]

@@badrkhaled2807 get out of here then!

[@CHELSEAHARRY]

I watch this whilst I work out,lmao..haha.

[@clashingwithpritam7178]

@@JohnSmith-sp2hs justice for kids!!

[@chrism6209]

that 18 minutes of warm up is totally worth it.. the workout had me blacking out before the first circuit finish. fun stuff!

[@sheilagoh7337]

i love this coach and her style. Hope i can preserve through this daily regime

[@phillippollerana5241]

Thank you! This helps me out a lot! Much appreciated!

[@charliesurfer5363]

Just wanted to say thanks. Severed my achilles tendon and got really out of shape. This 28 day workout(I did each week 4 times) was what I needed to shed the pounds and get back into shape.

[@buffpaffpiff]

This workout is amazing!!! I really like that you include the stretching part before the actual strength exercises:)

[@suzy6038]

thanks a million i appreciate what you offered guys😭😍💚🙏🏻

[@Ness88-13]

Awesome. I like how different your style is. I like the time you give to stretching. I'm doing this tomorrow. Thank you very much!!

[@pleasejoe]

This makes perfect sense, thanks!

[@hindm.mohialdin4020]

I am trying my best to do that it's my first day to workout it's so f difficult, but I'm gonna keep it up 😁 thank you for sharing

[@HomeFatLossWorkout]

Awesome follow allong routine. Love to see the timer. It really helps to keep track.

[@rolf3167]

Excellent trainer with clear and nice voice, super motivating music and Michael does a great job

[@paulmont1083]

Amazing- im gonna do it tomorrow AM. I thought there were no breaks but the stretching mix is perfect. Guess we can follow the video in real-time for timer. Thanks for posting.

[@h.xae1]

did u do it?

[@frankfranco1596]

best work out ever i felt my muscles work through the whole work out

[@user-rv8rq1jd7d]

Starting again after 1 month of doing nothing.. I definitely feel the difference.. so don't stop doing these after you are done KEEP MOVING

[@Gingy1120]

I did this exact same workout plan in the summer after 6th grade and ever since I haven’t really worked out at all glad I remembered this to start anew and become the best version of myslef

[@irfaansyed6683]

Thank you so much for the video. it helped me for the first time. Hope will follow the come again!

[@someone0418]

Really really good example for learning to be a good trainer!

[@amandaschultz1421]

Such a great stretch and workout! I do the stretch before my at home workouts. Gets you really loosened up! Especially since I’m 35 and getting tighter every year

[@marctommywiesener3440]

Today is my day one and it feels absolutely amazing. thank you for this content and see you tomorrow. cheers from Berlin

[@TheLordsPearl]

Almost did 3 full push ups, I'm getting there.

[@thegarrett9690]

Everyone has to start somewhere. Once you can do 10 perfect form pushups, you can start to challenge yourself with a more difficult progression. Just gotta be persistent with a plan.

[@Sirius18039]

@@thegarrett9690 started at 20 ish before I burnt out. Now I'm at 60. Only one month. The progress started fast and now it is super slow

[@thegarrett9690]

That's perfect progression!

[@schwarzermannbinobed6598]

Exercises require will

[@trulyblessed8767]

You go girl!!!!!get that money 💰

[@julio.holguin0702]

I'm laying down while watching.:)

[@erhanbarut2465]

XDDDDD

[@kawtarmorag4131]

Me too lol

[@nicmedalla3053]

these work outs are just what I needed.

[@FreshFried]

A good mobility and stretch routine is an incredible tool. Understanding how will get you years of extra lifting, save you tons in possible health expenses and you’ll become stronger faster. Your joints thank your muscles for it. My squat skyrocketed once I took my warm up routine seriously.

[@nfjjdjdj5006]

تتننويظيززظيزييزيزنيزينيزيزينببنرنيتسننستينيينيضششذصسسءثثيؤقبرر

[@amandaozuna300]

thank you for showing me

[@siddheshsakharkar185]

omg...amezing video..this tutorial is deserved for those who are not go to gym daily.

[@Just-ing]

One of the best & complete workout circuit on YT

[@yanpisar]

I like to go for a quick run right after these workouts... Running straight into the emergency room

[@kwayne4188]

😂😂😂😂 no shit

[@sunnyalbarico7469]

Thank you so much for this. I did my best to do all of it till it's done. Hope I can make it again, so hard really.

[@BrentKasmer]

I love how effective these workout. Thank you for sharing

[@fuckoph.4560]

Thank you. I love your work out routine.

[@ShaneJBurke1]

Absolutely awesome workout

[@suxxa]

i´ve learned to do dynamic strech before and static stretch after workout

[@tobyforstater4593]

Omg no one talks about that and it's so important thank you. I tell this to my brother who originally taught me and he still doesn't do a dynamic to start

[@dheerajvamshi3781]

THANK YOU!!! What more can I say, QUALITY knowledge for FREE!!!!

[@wanderer4694]

These 2 have helped me more than most people ever will in my life

[@nine2fit961]

Awesome workout video. You guys are absolutely nailing it. Great workout!

[@Ali_ReBORN]

This is a very well thought out combination of warm ups and exercises!

[@renubawra4298]

Salute to these professionals...... Also salute to all those, who are pushing themselfs and doing home workout in-spite of not going Gym after COVID-19 attack. You all are killing excuses........ great.......

[@FitnessEdge]

Loved your content. We are taking baby steps and a lot of inspiration is from you guys

[@victorJ2050]

this is an excellent routine.. I loved how the warmups are given great importance. I made a few changes for my basic fitness level. I am perspiring right after the workout.. thanks guys..

[@RCGJACK]

Brilliant workout best I’ve seen on KZbin stretching part was brilliant

[@quicysquicfitness6542]

I really enjoyed watching. It’s video’s like this one that inspired me to start my channel, help people and share my journey. Thanks

[@weihr]

Sweating like hell after the training. Felt like I needed someone to help me with the back stretch.

[@tactikal64]

Thanks for the video! This helped me win the tug of war in our school. 🖒🖒🖒

[@hafsaabdiwahab8099]

Wowo

[@herono1574]

THANK YOU FOR SHOWING ME

[@raul76603]

You need to do more of this videos I only saw one so yeah keep them coming

[@varleesarnor8716]

Thank you, am starting right now.

[@eksilimoncuoglu2850]

these are the best(especially stretch) but my workout after *streching*(the best part) : Climber 30x Burpees 10x Bicycle cr. 30x Dips(or Push ups) 15x Sit-ups 30x Squats 15x and sets: as possible as u can do in 15-20 mins. (5-6x 30 mins) Do dat the stretch part and kick the pain in the muscles :)

[@barrybai9218]

Who else here for that COVID-19 gainz?

[@cplusplus-python]

im d 1

[@NotaCast]

Yup

[@noor7bagewadi452]

Hahahah I'm also I seen this video in 2018 know applying because 21 days lockdown covid19😜😝

[@weiner392]

two fuckin weeks without gym im already losing gainz

[@TerabyteHero]

I'm here to watch an oily man stretch.

[@CuongManh-nv1ki]

Incredible work out. I have't seen any work out like this ever

[@davitmarkarian1795]

Very nice workout I have done this with the kids at home we all loved it thank you

[@jeffvannguy8601]

My second day doing this. Really tired but, love it.

[@arcuslucem7904]

Do you still do it? Do you see any progress? Just started my day 1

[@user-fc6nj1gq6c]

I’m dying. It’s best workout

[@elpinchediablo]

Great! I do this at home sometimes and it feels great!

[@jeffvannguy8601]

Oh Man. I just watched this video and doing it. Very tired but feeling very good. I will try do it again tomorrow. Thank you for the video. Love it.

[@Dominican11500]

What did you do exactly???? O.o

[@jeffvannguy8601]

I did everything on the video, she said what to do.

[@kunalbhosale9801]

Thank you so much for these exercises.. just feeling awesome❤️

[@AnoopSeth]

Totally tried 1st day 😌😌😌😌 but it was Good 👌

[@Doconline-natural-cures]

*Thanks for the helpful and interesting content it is very gratifying that there are still people who think about the health of others*

[@clubvitality9638]

Awesome strength workout love the weight training splits!!

[@pvtacc7720]

Thank you so much for the great video. Just curious if we need to do a full 18 minute stretch? I was wondering if I can do a reduced version, maybe around 5 to 10 minutes?

[@masteryoda1169]

Day 1 done!! I can't do a perfect push-up but I will get there!!!

[@anuplimbu9833]

good luck mate I'm also starting my workout and after 20 days I'm gonna Jon GSM excited and nervous

[@lostinsauce4515]

@@anuplimbu9833 9 months in, how are you and the op doing? Hope y'all have continued on your fitness journey!

[@RavinderKaur-pg4ve]

Feel so good health by this practice

[@bonifacemuthengi567]

This is a life changing routine kudos guys

[@pedroleal8416]

Love how she's explaining what to do and counting the timer while the dudes working his ass off.

[@CHELSEAHARRY]

Yes,haha

[@ijk7Seven]

@Pedro: Isn’t this what coaches are supposed to do?

[@sajidakhan7498]

I LOVE YOUR EXERCISE

[@paperid1435]

Thank you for the free class I Became thirsty after long long time

[@linnejeer2937]

this did really help me!! thank you very much!

[@omarghosn8655]

This guy is a beast, but his range of motion on some of the exercises was weak...pushups seemed like half pushup especially in the second circuit. I would think they would encourage proper form first over quantity?

[@boohurns4080]

Agree, his 2nd set of jumping squats were embarrassing, far from being 90 degrees and low jump amplitude. Also, the 30sec pullups were by far the hardest exercise and is the only one that will get you to failure before the timer expires. The guy is in great shape, has low body fat and yet struggled to do 7 reps in the 2nd set, I think that just maintaining a static pullup stance for 30sec would of been more reasonable.

[@shawnmichaels8999]

Omar G the main goal is to get the heart rate up .. which good for shredding fat... so I think the more quantity is better in this case

[@mitikuleja6269]

Omar G pop loo

[@theankon1]

watching it before my accounting exam.

[@draxlergotham5318]

Ankon Roy...... Huh??

[@theankon1]

Draxler Gotham :D

[@somalisavage3714]

accountant here

[@pradiptapramanick7493]

PProMuscccle Fit will nаааaturally boost yоur testooosteronе levels, enаbling you tо build more muscle, FASТER... twitter.com/0b89ec223b11b0007/status/742668391975096320 Dаy 1 30 Minute at Home Strength Workоut Clutch Life Ashleу Conrad s 24 7 Fitness Тrainer

[@narjisnajid6085]

watching it before my accounting review ✌

[@user-hw6zo9ts4t]

Best workout at home ..I wish 🤞 they could bring her now back 2024 with new updated kind of style training lessons

[@fuckinbigbrother]

simple, effective, brutal, great to have all that stretching thanks for the video share

[@amitsalve9455]

It's so hard it's hard to beat And my heart beat increased I felt like my last breath 😔🤧🤷‍♂️

[@Klxisog]

Just go easy and rest for awhile and try again it's simple

[@user-rv8rq1jd7d]

okay I have done this whole programm a long time ago and I was afraid to do it again cause lets be real this programm KILLS YOU!!! But I just wanna get it all back.. so here I am just finished first day and I feel great... first pain but great! I love this programm THANK YOU . . . DAY 1: Done! I am sweating!!! ;)

[@bashirtijjani8021]

I can't believe I found this website. *Next Level Diet* completely changed the way I look at diets. When I started following their diet plan, I realised that diet isn't something you should be scared of and it can easily fit in your daily routine.

[@LVThN_von_Ach]

That first part of the warm up was a work out in itself, lol. I'm not a cardio person. P.S. Thanks for the tip to strech twice, I didn't know that, though it makes so much sense I should have known that

[@harshitupadhyay6008]

These stretching exercises is useful after workout

[@Redgamrr3]

This help my straight a lot. Thank you so much 👍🏽

[@083preet]

Thank you you guys teach me a lot about bodybuilding

[@LivinNerdy]

Skip to 21:34 for the actual workout

[@mojo3943]

You the real mvp

[@nii-amon]

iLearnedItFromThePizzaMan you are the man. Thanks for the info.

[@nii-amon]

Thanks for the info. @ Goldgymnastmaryja

[@dulalchakraborty2267]

GoldGymnastMaryjane

[@patmcd3732]

The title should be 30 min stretch workout.